Introduction

In our last article, we introduced the 10 executive functioning skills. I also gave you some good news, that they are skills that can be improved over time. What I didn’t mention is that they don’t operate in a vacuum. Even when you learn how to strengthen or compensate for these skills, your ability to use them can vary. That’s because they’re influenced by both internal and external factors.

It would be impossible to cover every single thing that messes with our daily productivity, but we’re going to do our best to highlight the top five factors that, in my opinion, have the biggest impact. We’ll also talk about what you can do;  the steps you can take to improve your functioning, even when these factors are at play.

Why learn about the factors that affect our executive functions

I wish our daily performance and productivity relied on effort alone. Better yet, I wish they relied on intention. Because most of us start our days with the best intentions. Very few people wake up in the morning and daydream about wasting hours on their phones or getting stuck in analysis paralysis.

We have goals, dreams, and aspirations we care about. And yet, despite our good intentions, thoughtful plans, and sometimes expensive planners and elaborate systems, we end our days feeling like we failed ourselves.

Understanding these factors can be the difference between feeling guilt, shame, and failure, and thinking, “I know what’s happening.”

It’s almost like the difference between powering through ankle pain and knowing your ankle is sprained. One leads to more harm, the other to recovery. When you know what’s going on, you can start taking steps to reduce the pressure and adjust your expectations.

Understanding when these factors are in play gives you permission to make adjustments and to lower the bar for what you expect from yourself, just for now.

Five Key Factors That Affect Executive Functioning

While the factors below are not the only ones that can affect our executive functions, they are, in my opinion, the biggest contributors.

Lack of Sleep

Did you know that several studies have shown sleep deprivation can affect the brain in ways similar to alcohol intoxication? It can impair both cognitive and physiological functioning.

Known effects of sleep deprivation include reduced mental clarity, poor decision-making, impulsivity, exhaustion, diminished working memory, and mood instability. Long-term sleep problems have also been linked to conditions such as diabetes, hypertension, and coronary heart disease.

Physical Activity

One of the first things I work on with clients is building a morning routine, and I always recommend including some form of movement. Not necessarily exercise, but any movement that feels possible.

Movement is crucial for brain function and executive skills. Here are three key reasons why:

• Exercise increases dopamine, norepinephrine, and serotonin — neurotransmitters that support executive functioning.
• ADHD brains tend to have lower levels of these neurotransmitters, so boosting them can support executive functioning.
• Physical activity acts as a gene modulator, influencing cognitive function and overall well-being.

In short, regular movement supports the brain, improves focus and mood, and plays a role in maintaining executive functioning.

Stress

Stress is a natural human response to challenges, pain, whether physical, emotional, or psychological, or difficult situations.

The issue is not stress itself, but chronic stress. This is the state of remaining in fight-or-flight mode for prolonged periods without addressing the root causes of our stress.

Many people are quick to argue that our modern-day stressors are not as serious as those from early human history. We may not be running from predators, but our brain’s response has not evolved much. It still treats an overloaded inbox or financial pressure like a physical threat.

Chronic stress overwhelms the brain’s executive functioning system.

In the short term, it affects thoughts, feelings, and behaviours, the core of executive functioning, making it harder to respond thoughtfully. Under stress, the brain shifts from deliberate reasoning to automatic reaction.

In the long term, chronic stress has been linked to a range of serious health conditions, including hypertension, stroke, diabetes, and heart disease.

Social Connection

We’ve all heard it: humans are wired for connection. And it’s true we thrive when we feel supported and seen. 

That said, we’re now both more and less connected than we used to be.

• Less connected, because modern life isn’t as communal as it once was. Urbanisation may benefit the economy, but it has fragmented our community ties.
• More connected, thanks to technology and social media, which aim to bridge physical distance. Whether or not they succeed is still up for debate.

One thing is clear: social isolation has a powerful impact on our brains and executive functioning. The COVID-19 pandemic laid that bare.

A lack of social connection has been linked to:

• Increased risk of cognitive decline and dementia
• Premature mortality
• Mental health issues such as depression and anxiety

One meta-analysis even found that social isolation can carry health risks equivalent to smoking fifteen cigarettes a day or living with alcohol use disorder.

Diet and Nutrition

Scientists estimate that the brain at rest uses at least twenty per cent of the body’s total energy, and likely more when thinking, working, or problem-solving.

Despite this high demand, the brain has no energy reserves of its own. It relies entirely on a steady supply of fuel from the body, whether from stored sources like fat or directly from the food we eat.

That means what and when we eat directly affects how well the brain functions. 

• Some foods cause energy spikes and crashes. Others offer a more stable stream of fuel that supports sustained mental performance.
• There are even foods,  such as fatty fish, leafy greens, and berries, that may help support the growth of new neural connections.

Nutrition is brain fuel. Skipping meals, eating too little, or relying on food that does not nourish you can interfere with clear thinking, emotional regulation, and the ability to stay on task.

Other Factors Worth Mentioning

In addition to sleep, stress, social connection, and diet, several other factors can compromise executive function in meaningful ways:

• Intoxication (alcohol, drugs, or even caffeine overuse)
• Sadness, grief, or emotional overwhelm
• Addiction or compulsive behaviours
• Medical conditions such as depression, anxiety, and other neurodevelopmental or psychiatric diagnoses

Each of these can reduce cognitive capacity, interrupt focus, or disrupt memory and motivation.

Why Understanding These Factors Helps

Understanding these factors has a two-fold benefit:

It builds self-compassion. You’re not struggling with executive functions because you’re lazy, unmotivated, undisciplined, or lacking willpower, even if that’s the message you’ve received. Yes, ADHD can predispose you to executive function challenges. But when your brain is also under stress, poorly rested, disconnected, undernourished, or overwhelmed, of course, it’s going to struggle more.

It helps you work with your brain instead of against it. When you know what’s affecting you, you can respond with adjustments instead of judgment:

• If you’re exhausted, maybe what you need isn’t a tighter to-do list but actual rest.
• If you’re stressed, a walk or some fresh air might help more than trying to “power through.”
• If you’re hungry or dehydrated, your next step might be a snack, not another cup of coffee.

Rather than pushing harder, you start asking a different  and more effective question:

What does my brain need right now to function better?

Small Changes That Can Make a Big Difference

Short term changes

On some days, you might be able to pinpoint exactly what’s getting in your way and consequently how to help yourself.

These are useful in-the-moment tools, but what about the long term?

Long term changes

If you want more consistency over time, it might help to put a few preventative and protective habits in place.

Here are some ideas:

• Figure out how much sleep you actually need to function well, and aim to get that amount as consistently as possible.
• Build a stress relief toolkit. What helps you reset when you’re overwhelmed? Learn what your stress triggers are and collect strategies that soothe you. These are things you can return to when life gets chaotic.
• Become curious about the foods you eat and how they affect you. Everybody is different, and it helps to know what your body needs.
• Be intentional about connecting with others, however that works for you. This can mean sending a voice note to a friend, scheduling a body doubling session, or joining a supportive group.

At the end of the day, improving your executive function starts with understanding yourself.

For example, I know I’m more productive when I’ve had enough sleep and a bit of sun. I also know that early mornings aren’t my best window, no matter how much I try. So instead of forcing myself into someone else’s routine, I try to work with my natural rhythms.

You don’t have to change who you are. You just need to learn how you work best.

Conclusion

Everyone has executive functioning skills, and we all use them differently. They’re not fixed; they shift depending on context, health, and daily life. Even the ones you’re usually great at might be harder when you’re tired, stressed, hungry, or overwhelmed.

That’s not a personal failure. It’s just part of being human.

Understanding these influences helps us replace judgment with curiosity. And once we’re curious, we can experiment with what actually helps.

So I encourage you to take the time to learn about yourself.
Notice when things feel easier or harder.
Play around with small changes.
And when it’s one of those tougher days, please be gentle with yourself.

Life happens. You’re not broken. It will get better.

Thank you so much for reading my article. If any of this resonated with you, I’d love to hear your thoughts; feel free to leave a comment or like the post. And if you know someone who might benefit from this, please feel free to share it with them.

Wishing you all the best,
Tabitha